Crossfit Garage – CrossFit View Public Whiteboard Warm-up AMRAP X 8 200m jog 10 Groiners 10 Scap Push-Ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Kip Swings Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Half Murph (Time) Rx 800 m run 50 pull ups 100 push ups 150 Air Squats 800 m run (split reps however you need… Cindy perhaps) Rx+ 1 mile run 50 pull ups 100 push ups 150 air squats 1 mile run (in order) (weight vest optional 20/14)Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) EMOM X 9 Minute 1: 10 SA KB DL (R) + Suitcase Hold until :45 Minute 2: 10 SA KB DL (L) + Suitcase Hold until :45 Minute 3: 5/5 SA KB Upright Rows + 5 Up-downs Metcon (Time) 3 RFT 200m DB/KB Farmers CarrY 30 American KB/DB Swings 30 KB/DB SDHP 20 MIN CAP Finisher For Quality 4×10/side Half Kneeling Low to High KB Chop Cool Down 2:00 Forearm Stretch (1:00 Palms down, 1:00 knuckles downRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up Stretch and Mobility: Hold these for :30 each/side: – Pigeon Stretch – Lizard Stretch – Half Saddle or Stationary Quad Pull – Half Split Stretch or Frog Stretch – Calf Stretch – Twisted Cross – Childs Pose – Cobra Stretch – Open Door – Banded Lat Pull-Down Stretch Then: 2 Rounds: 8 Calorie Row/Bike :20 Plank Hold 6 Step-Ups w/ Slow Negative Metcon (AMRAP – Rounds and Reps) AMRAP X 16 40 Sit-Ups 30 Up-Downs 20 Cal Bike or Row 10 Box Step-ups (24/20) Bright Spot Sit-upsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP X 7 3 Up-Downs 6 Alt Step-Ups/Box Jumps 9 Alt Groiners 12 Air Squats to WB 1-1/4 Front Squat (5×1) *build across 5 sets * record last/heaviest single WB BBJO (AMRAP – Rounds and Reps) AMRAP X 10 40 Wall Balls (20/14) 15 Burpee Box Jump Over (24/20) Bright Spot Wall BallsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM X 6 Minute 1: 30 Single Unders + 8 Scap Pull-Ups Minute 2: 6 Snatch Grip DL + 6 Cossack Squats Snatch (Snatch 5×3 @ 75-80% of 1RM) Dub Snatch Pull-up (AMRAP – Rounds and Reps) AMRAP X 12 48 Double Unders 24 Alt. DB Snatches (50/35) 12 Strict Pull-UpsSU 1:1 Bright Spot Double-Unders Dumbbell Snatch Strict Pull UpsRead more